How to do a Cable Wood Chop
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Cable Wood Chop
Instructions for Proper Form
The Cable Wood Chop is a compound, rotational exercise targeting the obliques and core, enhancing rotational strength and stability. It mimics real-life movement patterns, beneficial for functional strength and improving athletic performance. The cable system ensures constant tension, making it more challenging than free-weight alternatives.
- Place the pulleys to it’s highest position and attach a handle.
- Stand upright with your right side facing the pulley and feet shoulder-width apart.
- Clasp your hands around the handle with your left arm reaching across your body and slightly rotating your left hip towards the pulley and pivoting on your left forefoot.
- Keep your core braced to maintain a neutral spine as you and with extended arms, Rotate the handle across your body to the outside knee while slightly hinging your hips backwards.
- Controllable return back to the starting position
Weight & 1 Rep Max Calculator
Average Cable Wood Chop standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps35lbs45lbs
Enter your stats to calculate your Reps & Weight
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